Training Log Archive: devilIn the 31 days ending Mar 31, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||
Saturday Mar 31, 2012 #
Running race 13:22 [4] 4.0 km (3:21 / km)
shoes: Nike lunar racer
Saturday crossy at regatta point. This is always a bit of a benchmark for me, riding probably wasn't ideal prep for this. It's s short you really have to take it out hard then try and hang on. Had stuey sat on my shoulder all the way out to the turn and a tiny kid in front. We almost got onto the kid's tail after the turn, but he was fast and got away. I tired a bit over the last half and stuey got a gap of 10s or so by the end. Another pb - over a minute faster than my previous best effort on this course. Garmin had it at 3.98km so it may have been a bit short.
km splits 3.16, 3.19, 3.22, 3.21
km splits 3.16, 3.19, 3.22, 3.21
Running 15:00 [3]
shoes: Nike lunar racer
Bits of warm-up and warm-down
8 AM
Cycling 2:45:00 [3] 75.0 km (2:12 / km)
Bilbys ride - massive bunch including sebba and lazydave(!) so there were a few issues with straight lines and keeping in pairs. I tried to hide at the back for an easy ride but there were times when it became a bit of a smashfest. Most of the bunch went to lake george after we'd done wamboyne so had a much cruisier ride back with guy, anna and he random german.
Thursday Mar 29, 2012 #
6 PM
Running warm up/down 12:48 [3] 2.39 km (5:21 / km)
shoes: Kayano 17
Big crowd for a thursday bilbys, maybe 15 or so there. Longer than usual warmup as we ran round the interval so everyone knew where it was.
Running 30:42 [3] 6.6 km (4:39 / km)
shoes: Kayano 17
The main set was the wimp-out version of Fel's hill, so Aaron and I did Fel's hills, also known as the arsekicker because it gets steep right at the end. 8 of these tonight, they seemed pretty pacey, I ran hard to keep up with aaron on his final int for number 6, so the last two weren't so good. On average these were a couple of seconds quicker than 2 weeks ago.
Splits
1.48, 1.49, 1.51, 1.52, 1.52, 1.48, 1.55, 1.55
Signed up for the Australian Mountain Running Championships in Hobart on the 29th April (well booked the flights at least). 11km up Mt Wellington - should be fun
Splits
1.48, 1.49, 1.51, 1.52, 1.52, 1.48, 1.55, 1.55
Signed up for the Australian Mountain Running Championships in Hobart on the 29th April (well booked the flights at least). 11km up Mt Wellington - should be fun
Running 8:00 [3] 1.3 km (6:09 / km)
shoes: Kayano 17
Warm down back to the carpark then off for pizza to celebrate gary's birthday
Wednesday Mar 28, 2012 #
12 PM
Core strength 50:00 [1]
A lot of static exercises today. My legs were already tired from intervals last night so it was quite hard work.
Tuesday Mar 27, 2012 #
6 PM
Bilbys warm up 19:45 [3] 1.68 km (11:45 / km)
shoes: Kayano 17
Bilbys was at bruce ridge again - quite a big turnout again.
Running intervals 33:30 [4] 8.39 km (4:00 / km)
shoes: Kayano 17
Long set of 6 gate-to-gates. Foot is still a bit sore and so were my glutes, but seemed to run OK. Splits: 4.28, 3.58, 4.15, 3.56, 4.22, 4.03 which I think is pretty good
Running warm up/down 7:20 [3] 1.35 km (5:26 / km)
shoes: Kayano 17
Warm down run back to the carpark
Monday Mar 26, 2012 #
Note
(rest day)
Another rest day to let my legs and feet recover a bit after the weekend
Sunday Mar 25, 2012 #
Running 1:19:10 [3] 13.89 km (5:42 / km)
shoes: nike lunareclipse
Cockies long run with grant and grantm. An easy sunday run taking in ainslie, hackett hill and up to the saddle on majura. I didn't feel too bad up ainslie but my legs were complaining going down from the saddle. Also have a sore spot under my left foot from landing on a rock at some point. It was good to get out for a run. Coffee and a tasty pie with grantm afterwards at the little bean. Stuey and lou were having breakfast at wilburs so I had a chat to them too, stuey was in a better mood than yesterday.
5 PM
Mountain bike 55:00 [3]
Seemed like a shame to waste a cracking evening, so I took the mtb out for a spin no the ridge. Quite a few people had the same idea so it was busier than usual. Stuck to the easy stuff in deference to my crap skills.
Saturday Mar 24, 2012 #
2 PM
Running race 1:01:13 [5] 10.91 km (5:37 / km) +988m 3:52 / km
shoes: Inov8 terrafly 315 gtx
ACT mountain running championships. For a change this was an afternoon mountain race which meant a good lie-in this morning before heading down to the race. Not a very big field, the serious contendors were mark bourne and stuey doyle. The start was moved a bit as there was a chasm instead of the first creek crossing, this meant 2.6 km out and back then all the way to the top. Bourney headed off in the lead followed by a group with stuey, myself and a couple of others. My previous experience on this course was that I was likely to get overtaken on the downhill section, I felt good so decided to push hard on the first hill and see what happened. I gradually dropped the rest of the group and still had bourney in sight heading to the turn. Then on the downhill I let go as much as I dared and turned with about 100m lead on stuey. Then it was back to the uphill grind. It was harder work the second time around, but it was good having run it with robw and acejase recently so I knew roughly what was still to come. I didn't dare look back and a few times imagined I heard footsteps. The last pinch to the summit was tough going and the sight of flyer and puffy at the top doing the timing was very welcome. I was about 5 mins off mark bourne but 3 mins in front of stuey who was claiming an off day.
3 PM
Running 28:35 [3] 5.7 km (5:01 / km)
shoes: Inov8 terrafly 315 gtx
A long warm-down back from the summit, quads were burning by the end.
Friday Mar 23, 2012 #
Note
(rest day)
A rest day seemed like a good idea
Thursday Mar 22, 2012 #
6 PM
Running warm up/down 7:53 [3] 1.22 km (6:28 / km)
shoes: Inov8 terrafly 315 gtx
Running intervals 40:26 [4] 9.8 km (4:08 / km)
shoes: Inov8 terrafly 315 gtx
Thursday intervals, smallish group tonight for a set of 620m-ish reps along a fire trail, the recovery between after the way out was short and there was a longer recovery after the return leg. I did 12 - solid session, but was regretting the large amount of curry I ate for lunch.
Splits
2.07 45 (didn't start my watch right on the start)
2.15 1.34
2.12 43
2.17 1.40
2.13 44
2.18 1.41
2.14 44
2.18 1.43
2.16 46
2.20 1.42
2.14 48
2.22
Splits
2.07 45 (didn't start my watch right on the start)
2.15 1.34
2.12 43
2.17 1.40
2.13 44
2.18 1.41
2.14 44
2.18 1.43
2.16 46
2.20 1.42
2.14 48
2.22
Running warm up/down 6:27 [3] 1.02 km (6:19 / km)
Wednesday Mar 21, 2012 #
12 PM
Core strength 50:00 [3]
Made it to this for the second time - it was a circuit of various exercises which was quite a good workout.
Tuesday Mar 20, 2012 #
Note
Got the email with unofficial results of the wc half - I won M40! shame they gave the prize voucher to someone else at the presso :(
No excuse not to enter canberra marathon, so did it - just over 3 weeks away.
No excuse not to enter canberra marathon, so did it - just over 3 weeks away.
12 PM
Running race (Black mountain run-up) 12:49 [5] 2.46 km (5:13 / km) +176m 3:50 / km
shoes: Inov8 flite 195
A rare occasion when I could get to the black mountain run-up. I decided my tactic was to hold onto stuey for as long as possible - which turned out to be somewhere along the spur where it leveled out a bit. Not surprisingly my legs died a bit in the second half, and although it was good to break 13 min, it turned out to be 12s slower than my best.
Running warm up/down 20:00 [3]
shoes: Inov8 flite 195
Run down to the start and back down after the race with BA and stuey. I led the way down a rocky little track which I don't think they liked very much :)
7 PM
Running 52:00 [3] 11.0 km (4:44 / km)
shoes: Inov8 flite 195
Bilbys - at bruce ridge. Did 6 gate to gates, but at a slow pace for recovery. Time includes warmup and warm down
Monday Mar 19, 2012 #
6 PM
Mountain bike (Devil's mtb amateur hour) 1:00:00 [3]
Ride how from work with a long detour through the ridge. Stopped to talk to gary who was on his cx bike going the other way. My skills were worse than usual and I had a few low speed stacks, probably due to the slow speed of my riding. Good to take advantage of the long evening before the clocks go back.
Sunday Mar 18, 2012 #
7 AM
Running warm up/down 10:00 [3]
shoes: Nike lunar racer
Warm-up along the bike path with robw - I wondered whether acejase was going to turn up, rob assured me he'd be late, shortly after he passed us riding in to the start.
Running race (Weston creek half maratho) 1:17:59 [5] 21.1 km (3:42 / km) +109m 3:36 / km
shoes: Nike lunar racer
I'd entered the weston creek half after 6FT was cancelled as an alternate race and to see if I was in form for a possible run in the canberra marathon. There was a good sized field there including robw and acejase who were also doing 6ft alternative runs. I'd been talking about the race with nick (horsey) at bilbys last week and he was planning to aim for sub-80 as part of a 30km run (with 10km beforehand) so we planned to run it at about 3.45 pace and see how it went. Off the start the pace was fairly contained, robw was soon out of sight, and we settled to about a 3.40 pace, which felt solid but sustainable. We gradually started picking off the fast starters after the first few km. After 6km or so we caught up to Ian and he latched onto us to form a little group that held together for a few km. The pace was still good and by now we were moving through all the early starters. Just before the turn round near Woden I saw robw again, looking like he was moving a bit slowly and we went past - always a scary thing because usually it means I'm going too fast and am about to blow up big time. We'd dropped Ian by this point too, I took a gel at the turn seeing as I was carrying it - I had to stop and go back for water because the drinks station guy didn't manage to pass one to me, but only lost a couple of seconds and was soon back with nick. The gel must have been a bit of a boost, as I felt good and drove the pace for a couple of km down the river. Had to dig deep for the first little climb out of the river then got back to a good rhythm and started ticking off little targets on the way home. The last climb out of scrivener went well, and was still at 3.45 pace - by now I knew that even with 4 min kms I'd be sub-80 which was good motivation and that there was the chance to get near 78. I was tiring a bit over the last 3 km and nick had a little gap - from here adrenaline took over and I just kept on pushing for the finish, round the last corner and the race clock was still on 77mins so I went for it an just made it under 78. Judging by the GPS trace I negative split the second half, so the pacing was spot on. Massive pb that slashed 4:08 off my previous best, next question is whether to do canberra marathon - the vdot calculator says it'd be sub 2.45.
Running warm up/down 5:00 [3]
shoes: Nike lunar racer
'warm down' run back to where I'd parked the car
Saturday Mar 17, 2012 #
12 PM
Running 35:30 [3] 7.11 km (5:00 / km)
shoes: Inov8 terrafly 315 gtx
Taper run on the ridge, bit of firetrail, bit of singletrack.
Thursday Mar 15, 2012 #
6 PM
Running warm up/down 12:41 [3] 1.43 km (8:52 / km) +13m 8:29 / km
shoes: Inov8 flite 195
Running hills 29:52 [4] 6.59 km (4:32 / km) +270m 3:46 / km
shoes: Inov8 flite 195
Bilbys intervals - this week we were back on fel's hill and doing 8 of them. A bit too quick on the first one, but then got into a good consistent pace after that. Stuffed at the end of the last one, think it was a bit quicker than a few weeks ago.
Running warm up/down 8:09 [3] 1.37 km (5:58 / km) +26m 5:27 / km
Wednesday Mar 14, 2012 #
6 PM
Running warm up/down 5:00 [3]
shoes: Nike lunar racer
Running 16:43 [3] 4.01 km (4:10 / km)
shoes: Nike lunar racer
Final summer series at commonwealth park. A bit off-line on the first control, but after that went pretty well. Legs a bit slow at first after intervals last night, but picked up a bit by the end and even put in a fairly hard sprint from the last to the finish. Good to be out running on a warm evening for the second night in a row.
Running warm up/down 5:00 [3]
shoes: Nike lunar racer
Tuesday Mar 13, 2012 #
6 PM
Bilbys warm up warm up/down 26:08 [3] 2.75 km (9:30 / km)
shoes: Inov8 flite 195
Wow - a tuesday intervals on a warm evening and no rain. The ovals are pretty lush and had been mowed - they'll be closed for 2 weeks from next week for rejuvenation which seems a bit needless. Quite a lot of people there, and good to see sebba making it to intervals for the first time in a while.
Running intervals 37:05 [4] 9.82 km (3:47 / km)
shoes: Inov8 flite 195
The extra long set of 6x 1k(200), 3x 600(200). I was obviously feeling a bit fresh and set out at a good pace which I couldn't quite keep up over the 1kms. Stopped for a quick drink before the 600s which were done at a slightly more sedate pace.
Splits
3.29 56
3.28 63
3.28 67
3.34 72
3.35 72
3.37 65
2.13 74
2.12 70
2.11
Splits
3.29 56
3.28 63
3.28 67
3.34 72
3.35 72
3.37 65
2.13 74
2.12 70
2.11
Running warm up/down 7:39 [3] 1.43 km (5:21 / km)
shoes: Inov8 flite 195
Monday Mar 12, 2012 #
Note
(rest day)
Sunday Mar 11, 2012 #
Running long 1:30:00 [3]
shoes: Inov8 terrafly 315 gtx
Another great day in the mountains - so I decided to do another run before heading home. Started at conservation hut and took the overcliff track to wentworth falls then back via the wentworth pass. Cool run with a lot of steps and ladders. No puddle incidents today, but there were a few broken sections where I had to take it easy. Also good choice of start point with cafe on site, had trout hash with egg and a coffee on the deck overlooking the valley. Chatted to another 6ft refugee at the cafe who'd been to cox's and had a video taken off the suspension bridge - there was still a lot of water flowing under it.
Saturday Mar 10, 2012 #
Event: Six Foot Track Marathon
8 AM
Running long 2:50:08 [3] 22.95 km (7:25 / km)
shoes: Inov8 terrafly 315 gtx
Not the six foot track - long run with rob and jase from katoomba. We went down leaura falls then along the federal pass to ruined castle then back up the golden stairs and along narrow neck. Quite a few 6ft people out there doing substitute runs. There wasn't too much intensity about the run, but was good to get out and do something. Towards the end there was an incident with me, a puddle and a walker which I expect jase will describe.
Thursday Mar 8, 2012 #
Note
6FT officially cancelled today - too much water around and bits of the track missing. Will have to do intervals tonight :(
6 PM
Running warm up/down 6:00 [3] 1.4 km (4:17 / km)
shoes: nike lunareclipse
A late dash over to the bike path for bilbys thursday intervals
Running intervals 32:56 [4] 8.21 km (4:01 / km)
shoes: nike lunareclipse
Well the taper week is prematurely over, so headed out to bilbys intervals. Had a quick chat to aaron who was doing hilly intervals then joined the rest of the group on the bike path, which included nat and grantm. Was running a bit late so started one rep behind everyone else. The interval was an extended bike path starting down the farm track (about 520m). The taper certainly helped, so I smashed out 8 of them, I caught up to everyone apart from nat.
Splits: 1.50, 1.55, 1.55, 1.56, 1.57, 1.54, 1.56, 1.55.
Splits: 1.50, 1.55, 1.55, 1.56, 1.57, 1.54, 1.56, 1.55.
Running 19:06 [3] 3.83 km (4:59 / km)
shoes: nike lunareclipse
Long warm down to the AIS with Gary and Grant, then home under the GDE. Fittingly it p%$#d down with rain just before I got home.
Wednesday Mar 7, 2012 #
6 PM
Running tempo 20:00 [3] 5.05 km (3:58 / km)
shoes: Nike lunar racer
Started out on an easy half lap of O'connor, but this turned into a bit of a tempo effort. A bit of a test of the lunar racers - they felt good.
Running warm up/down 7:05 [3] 1.32 km (5:22 / km)
shoes: Nike lunar racer
A bit of a warm down round the block
Tuesday Mar 6, 2012 #
Running 1:05:55 [3] 13.5 km (4:53 / km)
shoes: nike lunareclipse
Tuesday bilbys, which was on Bruce ridge due to the ovals being waterlogged. Not a massive group but quite a few of the usual suspects were there. I just did a short set of 2 gate to gates at a steady pace then 4 bike paths, stepping up the speed on each one.
Splits 4.25, 4.12, 1.40, 1.38, 1.34, 1.26
Ran from home so there was about 20 mins warmup then 20 mins warm down.
Chatted to a guy who spends half the year in wengen and has run the jungfrau marathon a few times - made me start thinking about having another go...
Splits 4.25, 4.12, 1.40, 1.38, 1.34, 1.26
Ran from home so there was about 20 mins warmup then 20 mins warm down.
Chatted to a guy who spends half the year in wengen and has run the jungfrau marathon a few times - made me start thinking about having another go...
Monday Mar 5, 2012 #
Note
(rest day)
Sunday Mar 4, 2012 #
Running 1:10:00 [3] 12.0 km (5:50 / km)
shoes: Kayano 17
It was raining again this morning and the idea of not getting up was looking pretty good. In the end I decided to go to the long run and come home again if no-one else turned up, which seemed like a pretty likely scenario. There were no cars in the carpark when I got there, but then grantm and joshyb turned up so the run was on. Round the bottom of ainslie where grantm took a short cut while we did the concrete path at a solid pace. It was wet and cold on top so we didn't hang around long and reversed the triple tri over hackett hill with joshyb heading back home. Grantm and I went up to the GMFT, which had become the GMFWC. I was happy with 70 mins so headed back to the cars while grant did an extra loop. Breakfast at wilburs afterwards under the toasty outdoors heaters where the discussion included superannuation schemes.
Saturday Mar 3, 2012 #
Cycling 2:45:00 [3] 75.0 km (2:12 / km)
I awoke to the sound of blair's voice on the radio explaining why it's raining a lot at the moment. As it wasn't actually raining I thought I'd better get out for a ride. We decided that the best option was lake george as the road wouldn't be flooded, quite a few people had a similar idea so there were quite a few riders on the road. We had gary, eliza, marty, guy and danielle. I was feeling a bit tired again so was off the back with guy up washing machine hill. Eventually came good on the little climb out of lake george and sat on the front with guy for a while before gary and marty drove it home. Breakfast at My Rainbow Dream - no bacon there, so had a lentil burger which was not bad, I doubt the coffee would pass the hoggster criteria though.
Friday Mar 2, 2012 #
12 PM
Running 54:27 [3] 12.08 km (4:30 / km)
shoes: nike lunareclipse
As it wasn't raining, I went out for a lunchtime run. Did the two bridges for a change and to see the debris in the lake (not as much as last year). Sped up a bit when Ian's group went past then slowed down to chat to gramps.
Thursday Mar 1, 2012 #
Note
6FT waves are out. I'm in 2 as my time last year was just outside the cutoff. So it'll be a sprint to the top of the stairs and see how soon I can get onto the back of wave 1 on the way to the river.
6 PM
Running 1:18:05 [3] 14.05 km (5:33 / km)
shoes: Kayano 17
A bit of a lacklustre day, but headed off to bilbys anyway. It was defnitely a hardcore group, gary and jack, then as we were about to head off rhiannon turned up as well. We ran round to the bike path hill, trying not to get our feet wet, but that lasted about 1 minute as there was a river going through the underpass. The bike path had quite a lot of water going down it so we decided to just go for a run. We ran along the gate-to-track which was in good shape then crossed over the road to blackie. It was a different story over there and pretty soon we were wading our way round little black. Then down to the aranda underpass - where it got wetter and there were plenty of waterfalls I've never seen before. We finished off down ds hill, past the flooded aranda ovals and round the edge of gossan hill. A fun run and good practice for cox's river.